The Don
Workout Details
For Time:
↳ 110/75 lbs (50/34 kg)
↳ 53/36 lbs (24/16 kg)
↳ 55/35 lbs (25/16 kg)
↳ 20/14 lbs (9/6 kg)
Coaching Tips
Strategy
- 1Break the 66 reps into manageable sets, e.g., sets of 11 or 15 for deadlifts and thrusters.
- 2After each movement, take a brief moment to reset your breath and focus before starting the next one to maintain intensity without burnout.
- 3On box jumps, focus on a soft landing and proper hip extension at the top.
- 4For knees-to-elbows, engage your core and avoid swinging to reduce fatigue.
- 5Utilize quick transitions between movements to maintain heart rate, but ensure proper form upon starting each new exercise.
Safety Considerations
Technical Focus
Maintain a neutral spine during deadlifts and kettlebell swings.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Easy pace to raise heart rate.)
Dynamic Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec(Use a band or a light bar.)
- 5 Cat-Cow Stretches - 30 sec(Focus on spine mobility.)
Activation Sets:
2 rounds- 5 Deadlift(Use 50% of WOD weight.)
- 10 Kettlebell Swing(Lightweight, focus on hip snap.)
- 5 Burpees(Keep them controlled.)
Scaling Options
Intermediate
Reduce weights by ~20% and consider 1-2 fewer reps per movement.
- 1
deadlifts
Weight: 88/60 lbs (40/27 kg)
- 2
box jumps
- 3
kettlebell swings
Weight: 42/28 lbs (19/13 kg)
- 4
knees to elbows
- 5
sit ups
- 6
pull ups
Banded Pull-Ups
- 7
thrusters
Weight: 44/28 lbs (20/13 kg)
- 8
wall ball shots
Weight: 16/11 lbs (7/5 kg)
- 9
burpees
- 10
double unders
Scaled
Reduce weights by ~40% and consider 1-3 fewer reps per movement.
- 1
deadlifts
Weight: 66/45 lbs (30/20 kg)
- 2
box jumps
Box Step-ups
- 3
kettlebell swings
Weight: 26/18 lbs (12/8 kg)
- 4
knees to elbows
Knee Raises from the ground
- 5
sit ups
- 6
pull ups
Ring Rows
- 7
thrusters
Weight: 33/20 lbs (15/9 kg)
- 8
wall ball shots
Weight: 12/8 lbs (5/4 kg)
- 9
burpees
- 10
double unders
Single-Unders